London Drop in

For time:
60 Wallballs 14 lbs
50 Power Snatches 65 lbs
40 Toes to bar
30 Overhead Squats 65 lbs
20 Lateral bar over burpees
10 Bar Muscle-ups

Score: 21:11 RX

Being in a new space can be intimidating, the equipment is almost always different, bars can be slippery, but I find it great to challenge myself and see other athletes. This particular box was underground with a night club feel. It had all modern equipment and the coach got straight into the workout (my kind of coach).

3,2,1 go…..Wallballs felt fine. I did sets of 10. Snatches took forever with sets up 5. They felt very heavy and I was moving slow but stuck to my plan. Toes-to-bar I did sets of 8. This movement felt very challenging, my grip on the bar was the main issue and I struggled to hold on. Overhead squats sets of 10, I finally felt more warmed up at this point. Lateral bar burpees just got my heart rate up so I tried to say steady. Keep moving but not push too hard because the bar MU was next.

This is when the workout started to kick my ass. I failed my first 2 attempts at the bar MU. My body was beat. With the pressure of the clock ticking away I finally got a set of 2 MU after one solid minute of rest. Feeling more confident with a few MU under my belt I began to chip away until I was done. Bar MU have never felt so hard, I definitely need to do more of these under extreme fatigue like this.

Overall a fantastic workout and a great way to start the day before site-seeing, eating and drinking my way through London.

The Final Workout

I can’t think of a more painful combination of movements than Thrusters and Chest to Bar pull-ups. 105 repetitions of each movement brought pain to a new level for me.

My goal was to finish the 5th workout of the 2019 CrossFit Open under the time cap of 20 minutes. I knew I needed to stick to a plan. The Strategy was simple, break the thrusters into small sets of 7 or less, and do the same with the chest-to-bars.

I held onto the small sets of thrusters all the way through, but the chest-to-bars fell apart and I dropped to sets of 5 and 3’s. Towards the end of the workout I knew I could maintain this level of suffering (and I did) but it came with a price.

For time:
33-27-21-15-9
Thrusters (95/65lbs)
Chest to bar Pull-ups
Time cap 20 minutes

Score: 16:52

Staying in the pain cave for several minutes caused a mild form of rhabdomyolysis (aka: rhabdo). Basically, I pushed too hard and now I need to take a week off and stay hydrated. Not the way I wanted to end the 2019 Open but I was satisfied with my overall placement: top 2% of the “Masters 35-40” women worldwide. Now, time to recover.

Up and Over 19.4

It was time to put see how much I have fallen off by not doing Bar Muscle ups in almost a year. Not having a pull-up rig at home makes it almost impossible to work this movement into my training, so ring pull-ups have been my substitute.

I was pleasantly surprised how smoothly “Open 19.4” went for me. The snatches were light enough to go unbroken and lower the bar directly back to the ground, which saved me some time. The first 3 rounds flew by at 3:49.

The 6:49 mark was were the workout began. Stringing together 7 bar MU’s to start was too aggressive but felt great in the moment. I jumped off and did a set of 3 to complete my first round of 10. On the nexxt 2 rounds I had to break the MUs into much smaller set of 3’s and 2’s. Round 3 was quick doubles and a single to complete the workout.

Getting over the fear of having lost my Bar Muscle ups was the most challenging part. After completing my first set I knew that I could push through for the remaining minutes of the workout.

3 Rounds:
10 Snatches (95/65lbs)
12 Bar-Facing Burpees
Then, Rest 3 Minutes before continuing With:
3 Rounds:
10 Bar Muscle-ups
12 Bar Facing Burpees
*Time cap: 12 minutes

Score: 115 (tie break 3:49)

Overall I’m happy with the my score and how this workout went. I walked having beaten the goal I had in my head (and without ripping my hands).

Re-test

19.2, the second workout of the 2019 CrossFit Open, is a repeat from two years ago. The combination of gymnastics and heavy barbell had me excited and nervous, that I won’t be able to beat my pervious score.

Right out of the gate I was a little too confident and decided to ignore my plan of 9-8-8 on the toes-to-bar. Instead I did an aggressive set of 15-10. Due to this decision my core was taxed and it became like toes-to-bar workout.

The other two movements felt good. Double-unders I tripped on the 3 round and the squat cleans got heavier as the workout progressed which was the intention.

Beginning on an 8 minute clock, complete as many reps as possible of:
25 Toes-to-bar
50 Double-unders
15 Squat cleans (85lbs)
25 Toes-to-bar
50 Double-unders
13 Squat cleans (115lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bar
50 Double-unders
11 Squat cleans (145lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bar
50 Double-unders
9 Squat cleans (175lbs) If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-bar
50 Double-unders
7 Squat cleans (205lbs)
20 minute time cap

Score: 256 split time 11:00 (2019)

Score: 256 split time 10:54 (2016)

I was hoping to improve my score from 2 years ago but I tied it. When I think about the big picture, 2 kids later, and training by myself, with the little time I have. I’m should be thrilled, but I’m not.